|Cooked brown rice||3 Cup (48 tbs) (Cooked Without Salt Or Fat)|
|Shredded reduced fat swiss cheese||4 Ounce (1 Cup, Divided)|
|Egg white||1 , lightly beaten|
|Vegetable cooking spray||1|
|Chopped broccoli||1 Cup (16 tbs) (Fresh Ones)|
|Chopped sweet red pepper||1⁄2 Cup (8 tbs)|
|Chopped green onions||1⁄4 Cup (4 tbs)|
|Canned no salt added chicken broth||1⁄4 Cup (4 tbs) (Undiluted)|
|Lump crabmeat||1⁄2 Pound, drained (Fresh Ones)|
|Skim milk||1⁄2 Cup (8 tbs)|
|Chopped fresh basil||1 Tablespoon|
|Dry mustard||1⁄4 Teaspoon|
|Ground red pepper||1⁄4 Teaspoon|
|Frozen egg substitute||8 Ounce, thawed (1 Carton)|
Combine rice, 1/2 cup Swiss cheese, egg white, and 1/4 teaspoon salt; stir well.
Press mixture evenly into bottom and up sides of a 10-inch deep-dish pieplate coated with cooking spray.
Bake at 350° for 10 minutes; set aside.
Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot.
Add broccoli and next 3 ingredients.
Cook, stirring constantly, until vegetables are crisp-tender.
Drain, if necessary.
Combine remaining 1/2 cup Swiss cheese, vegetable mixture, crabmeat, and next 6 ingredients in a large bowl.
Spoon mixture into prepared crust.
Bake at 350° for 40 minutes or until set.
Let stand 10 minutes before serving.
If desired, garnish with cherry tomatoes and basil sprigs.
Serving size: Complete recipe
Calories 1537 Calories from Fat 355
% Daily Value*
Total Fat 41 g62.7%
Saturated Fat 9 g44.9%
Trans Fat 0 g
Cholesterol 21.9 mg7.3%
Sodium 2063 mg86%
Total Carbohydrates 171 g57.2%
Dietary Fiber 19 g76%
Sugars 20.6 g
Protein 114 g228.2%
Vitamin A 140.3% Vitamin C 464.7%
Calcium 52% Iron 60.3%
*Based on a 2000 Calorie diet